Many people are curious: "Can eating out can also implement a sugar-reduced diet?" Indeed, if you don't pay attention to eating out, you often fall into the "high-sugar" diet trap. Eating out often has dietary problems such as "too much starch", "insufficient amount of vegetables", "too many fried or processed foods in side dishes" and "too many refined sugar-sweetened beverages". Dietitian Yang Sihan provides 5 principles for reducing sugar in outside meals, so that you can eat well and lose weight easily!
When choosing a dining place, it should provide a variety of dishes, including vegetable dishes, such as: stir-fried vegetables, lettuce salad, side dishes, etc., as well as bean and fish dishes, such as preserved egg tofu, braised beans Dried, marinated eggs, chawanmushi, etc. are given priority. Avoid dishes that only provide starches such as rice or noodles, such as: only fried rice, fried noodles, fried rice noodles, etc.
The menu is based on a balanced mix: vegetables + beans, fish, eggs, meat + starch. It is important to note that the cooking method may hide the trap of high oil or high sugar. You can ask the store how to cook it? What seasoning to use? For example: Have the ribs ever been fried? Is there any thickening? and many more.
The following foods are still whole grain foods and must be replaced with rice.
, and like wolfberry tea, longan and red dates tea, burdock tea, honey water, and mulberry juice, there will still be sugar. Milk, yogurt, fresh milk tea, latte and other dairy products should be consumed in moderation because milk itself contains lactose. When you are hungry, you can choose to replace starchy bread or biscuits with tea eggs, steamed eggs, edamame, and sugar-free soy milk.
It is recommended to eat three meals at regular intervals. It is better to eat small meals frequently, because as long as you eat, the hormone insulin, which is responsible for the synthesis of the body, will be secreted, which will increase blood sugar and easily accumulate body fat.
, because if you consume more sugar in lunch, there is still room for flexibility in dinner, you can reduce intake and increase activity to consume excess calories.
Provide 1,500 kcal for men and 1,200 kcal for women, a moderate-to-moderate low-sugar take-out menu, and a low-sugar take-out menu for active fat-burning periods:
Take convenience stores and buffets as examples of dining locations. The recommended amount of starch for boys in the moderate period is 1.5 bowls of rice throughout the day. If you can get used to it, you can gradually adjust it to low sugar in the active fat-burning period for the whole day. The amount of starch for 1 bowl of rice.
The amount of starch with moderate low sugar in the mild period for girls is recommended to be 1 bowl of rice for a whole day. If you can adapt, you can gradually adjust it to low sugar in the active fat-burning period, and the amount of starch in half a bowl of rice throughout the day.
◎ This article is excerpted from / "The Dietitian's Sugar Reduction and Fast Slim Kitchen: Control Sugar and Stabilize Sugar, and Metabolize Well! The ultimate diet plan that eats delicious food and can still be crazy thin" by Yang Sihan ◎ Image source/Morningstar Publishing‧Dazhi Image/Shutterstock
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